American magazine Real Simple recently published the main results of a survey on food and nutrition trends for 2022. Over 1100 American registered dietitian nutritionists studied purchasing habits and the most popular diets to come up with the top 10 superfoods of the year, with lots of emphasis focused on plant-based foods. Foods which, as we know, have a myriad of nutritional benefits.
The list includes ‘longtime favourites’ like kale and avocados, but also foods that have been trendier in recent years, like ancient grains and kimchi.
Fermented foods
Fermented foods such as yoghurt and kimchi took top spot, probably because of their immune- and gut-boosting benefits. According to researchers at the Stanford School of Medicine, a diet rich in fermented foods increases microbiome diversity and improves immune responses.
Blueberries
Small but powerful. Blueberries are an excellent source of antioxidants, which help protect our cells against damage from free radicals and may help reduce the risk of cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.
Seeds
Seeds, like chia seeds and hemp seeds, are packed with nutrients. Chia seeds, in particular, are rich in antioxidants, minerals, fibre, and omega-3 fatty acids. According to a 2016 study, the specific antioxidants in chia seeds may have anti-cancer properties and protective effects on the heart and liver. Chia seeds are also a good source of calcium, phosphorus and magnesium, which means they can improve bone health.
Exotic fruit
Though there is nothing wrong with standard fruits like apples and oranges, 2022 will be the year of exotic fruit like Physalis peruviana (goldenberries) and açaí. The latter is a popular ingredient in healthy smoothies. Full of antioxidants, it can improve cholesterol levels and, according to a 2014 study, protect the brain from damage as we age.
Avocados
This popular toast topper is one of the healthiest foods you can eat. In addition to being an excellent source of heart-healthy fats, avocados are packed with antioxidants and other nutrients that help with cholesterol, bone density, skincare, eye health, and more.
Green tea
There is a good reason why the Japanese have been drinking green tea for thousands of years. This drink is famed for its anti-inflammatory and immune-boosting properties and, according to some studies, can help burn fat and boost our metabolic rate.
Nuts
Nuts and nut butter are a great way of adding protein, fibre and other key nutrients to our diets. Pistachios, for example, are packed with antioxidants, including those that have scientifically shown to protect eye health, and can help protect against cancer and heart disease.
Ancient grains
The term ‘ancient grains’ includes various grains that have remined unchanged for millennia. Examples include amaranth, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains and is known for being rich in fibre and containing all nine essential amino acids. The grain is also a good source of vitamins B6 and C.
Leafy greens
Leafy greens, like collard greens and spinach, deserve a place in our diet if they don’t have one already. They are an excellent source of protein and flavonoids which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also full of vitamins A and C, and has been scientifically proven to moderate blood pressure levels and lower the risk of developing heart disease.
Kale
Kale earned a spot on this list for its many nutritional benefits. Like spinach, it is packed with protein and flavonoids. It is also full of vitamins A, K, and C, and is a good source of satiating fibre.
